EMOM

Every Minute on the Minute.

Metcon

24 minute E3MOM

  • 12/9 Cal Assault Bike
  • 8 toes-to-bar

Outside if the weather permits.

Metcon

24 minute E3MOM

  • 15 / 12 Cal AB
  • 80/50 lb Overhead ball carry 25m
  • 5 ball squats
  • Max Push-ups

Outside if the weather permits.

METCON

For Time

  • 300 Cal C2 Bike
  • E2MOM 5 Front Squats (135/95)

Metcon

20min EMOM

  • 25m Trap Bar Carry (145/95)
  • 10 Hang clean and jerks (95/65)
  • 15 Wall balls (20/14)
  • 20 Bicep Curls w/ empty bar (45/35)
  • 12/10 Cal Assault Bike


Strength

  • Bench Press 3 x 5 @ 50%. 1RM
  • Squat 3 x 5 @ 50% 1RM

Superset

Conditioning

18 MIN E3MOM

  • 5 Clean and Jerks (135/95)
  • 10 Toes-to-bar

Gymnastics

  • 100+ Toes-to-bar throughout the workout

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 6 x Glute Bridges (315/225)
  • 12 x Hip Flexor Lifts (6ea. leg)
  • 6 x GHD Back Extensions (weighted)
  • 6 x Handstand push-ups

3 Rounds Alt E2MOM

  • 6 x Reverse Hyper (150+/100)
  • 6 x Bench Press. (75% of 1RM)
  • 6 x Hamstring curls
  • 6 x Tricep Pull-downs

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 6 x Deadlifts. (75% of 1 RM)
  • 15 x Toes-to-bar
  • 1:00min Trap Bar Carrier (195/125)
  • 12 x Weighted Back Racked Lunges (95/65)
  • 15 x Toes-to-bar
  • 6 x Squats (75% of 1RM)

Tags:

Tabata Warm-Up

  • Y.T.W. Shoulder Prehap
  • Cuban Press

Use 2.5 to 5lb weights for Warm-up

Strength

3 Rounds Alt E2MOM

  • 6 x Barbell Bent-Over Rows (185/ 125)
  • 6 x Dips (weighted)
  • 6 x Barbell Snatch-Grip High-Pulls (185 / 125)
  • 15 x Toes-to-bar
  • 6 x Barbell Press (75% of 1RM)
  • 45ft Sled Pull (275lb / 135lb)

Tags:

8 min Warm-Up

  • Bench Press
  • Lunges

Strength

3 Rounds Alt E2MOM

  • 9 x Glute Bridges (275/185)
  • 18 x Hip Flexor Lifts (12ea. leg)
  • 9 x GHD Back Extensions (weighted)
  • 9 x Handstand push-ups

3 Rounds Alt E2MOM

  • 9 x Reverse Hyper
  • 9 x Bench Press. (65% of 1RM)
  • 9 x Hamstring curls
  • 9 x Close Grip Incline Presses

Tags:

10-min Warm-Up

  • Squat Therapy
  • Squat Warm-Up
  • Deadlift Warm-up

Strength

3 Rounds Alt E2MOM

  • 9 x Deadlifts. (65% of 1 RM)
  • 18 x Med Ball Slams (50/30)
  • 1:00min Trap Bar Carrier (195/125)
  • 18 x Weight Box Step-Ups (70/50)
  • 9 x Squats (50% of 1RM)
  • 9 x GHD Sit-ups (weighted)